Eating oily fish is a great way to add Omega-3 Essential Fatty Acids to our diets and salmon is one of the richest sources of this health boosting nutrient.

Cooked together with watercress, spring onions and low-fat soft cheese this dish is great to eat all year round.

To serve 4 people you will need;

1 bunch of watercress, chopped

1 bunch of spring onions, chopped

1 tablespoon of extra virgin olive oil

100ml of vegetable stock

100g (4oz) of low-fat soft cheese - if preferred look for a brand which contains a garlic and herb seasoning to add a taste twist

4 salmon fillets - look out for organic or "free range" fish and if in doubt ask your fishmonger or supermarket for advice

Many of the wet fish available in supermarkets and fish shops, have been reared in hatcheries and farms where they are fed soya meals or grains which contain little or none of the Omega-3 Essential Fatty Acids that plankton contains. As a result the quality of the fish oils are not as high as "free range" fish.

We know this recipe is going to be good for us so lets get cooking!

Saut the chopped onions and watercress in the olive oil, stirring frequently until softened.

Add the vegetable stock and simmer for five minutes.

Liquidize the watercress mixture, add the soft cheese and liquidize again if necessary to form a sauce consistency.

Meanwhile, grill the salmon skin side up for 2 minutes. After 2 minutes turn the salmon over and continue to grill for 2-4 minutes depending on the thickness of the fish.

Serve the salmon with the watercress sauce and seasonal vegetables.